This is basically a blog about training and performance. ...well that and a place for me to crap on and moan in equal measure.

When and Where?

Group Training from 7.00am till 12.00pm and again from 5.00pm till 9.00pm Monday to Friday & Saturday 10.30am till 12.30pm...I'll take it that if you found this site then you'll stand a pretty good chance of finding the gym...if you can't...then look harder.

Individual sessions and consultations are available throughout the day outside of group training times...but if you didn't know that...there's a good chance I won't see you any way...I've standards to keep....eventually I hope to be so exclusive that I won't see anyone.

...before you ask....yes, I am expensive....really expensive.

Items of Interest

Stuff I like...that I also get a juicy cut of if you buy it

Lyle McDonald's Books- Everything I've stolen in the area of nutrition. If I've told you how to lose weight... it was from here... if you've got advice on bulking up... also here... if you are seriously interested in nutrtion and sports performance... don't talk to me unless you own them.

Dan John's 3 DVD set- (Something I won't get a cut of... but Dan, when I'm in Utah... you buy the beer... even if I have to wait an hour for my next one) The set includes Everything's over my head, From the ground up and Carried Away. If you are interested in lifting you should buy it. Just about everything I know and teach with regards to Oly Lifting was stolen from these... I bought them and still watch them.

Iron Woody Bands- These are the bands we use. I don't think they are better or worse than other bands but I can tell you I still have the original bands I bought years and years ago so they've stood the test of time.

Wednesday, May 21, 2008

1. No one...that means no body is to write on the record board other than myself. Any unauthorised record on the board will be wiped off immediately.2. Records will only be set on 'testing days' no record performed or set outside of your 'testing day' will be mentioned in the gym...if I hear mention of any 'unofficial' record a suitable beating will be administered...and when I gas out...I will have someone take over the beating till I recover...at which time the beating will continue.3. Strength tests will be as follows:1RM Trap Bar Deadlift1RM Bench Press3RM Squat...below parallel.3RM Pull Up...weighted...chin must be placed over the line of the bar...each pull up must be commenced from a dead hang.Squat - body weight repetition...the ceiling for the squat will be 100kg's and the below 100kg's the weight to be lifted will be rounded up to the nearest 5kg.Pull Up - body weight repetition...chin must be placed over the line of the bar...each pull up must be commenced from a dead hang.Push Ups - total number completed in 60 seconds.Inverted Rows - total number completed in 60 seconds.4. The 'facility committee' will take suggestions and input regarding the composition of the field based conditioning tests for rugby in particular over the next week before formalising the format and make up of these tests.5. A complete diary of all training sessions must be available for review with 24 hours notice...this diary will contain dates of sessions as well as their composition and shall include exercises, sets, reps and loads.6. The 'facility committee' will meet over the next week to decide if all current records shall be wiped from the board.

This was decided by the 'facility committee' (Hugh and I) at our first meeting last night.

Hey Will,What is considered good numbers for the new test?There is a post here with standards.

Specifically the new stuff.I'll tell you after this weekend.

Why did you drop the bench?I didn't...your mind must be playing tricks on you?

Why a trap bar DL (Other than you have one)?Takes the flexibility element out of it.

Any reason you don't do a lower body max reps in 60 seconds testLike a squat rep test? It's there.

How do you measure the progress of someone who really sucks?e.g can't to 1 rep with bodyweight pullups or squats. If they test reps before and after they cycle what other feedback to you use?I will deal with this question in the form of a post.

I meant the bodyweight bench for reps rather than the 1RM. (I was going to edit my post but your already replied).I have used this previously in testing...but I tend to use it more actually in training now. You'll will see this appearing in programs for athletes as they get closer and to their game specific strength cycles.

The squat reps test in a max reps in one go, not total reps in 60 secs isn't it?Yes, this is the only test that I have a ceiling on...if you can do 15 reps at body weight...I'm happy with that. Have had athletes passing out under the bar before and many athletes doing serious muscular damage...I've had a 400m runner complete 62 reps and render himself unconscious...have had other athletes experiences what can only be decribed as not so delayed onset of muscular soreness with 50+ rep testing scores...getting a great score is one thing...not being able to walk for a week is another.

Just wondering why there wasn't a 60 sec test for lower body.Curiousity is a good thing.

Any substitute movement for inverted rows?Nope...just do them.

How would you progress someone on bodyweight exercises if they were weak and you didn’t have bands?As I said...I will make this the subject of a post for you...I swear.

What do you think about those assisted pull-up machines which reduce your bodyweight?Some are better than others...I don't have any problem with them on religous grounds.

Love the blog - the only problem is a lot of the valueable info is in the comments so it is easy to miss stuff.It's in the comments section that all the magic happens.

So what are the rowing tests ?? We are all rowing so where is the challenge if we don't include the rows?This will be addressed by the facility committee by weeks end...basically I haven't decided yet...but I'm leaning towards 150m, 500m and 2000m tests...you can set the records in all of them and we'll chase you down.

I better be on that commitee now i hav 4 records on the board (more that the beloved Johnny).I am the committee. I am leaning towards wiping all the records and starting from scratch. So everyone is clear on the standards and testing procedures and all the records can be verified.

NO dont do that!! I can be the fun side of the commitee bringin the magic to the group mixin it up on the explosive tests! dont wipe the board all them records are good and everyone knows the standards!

As a member of the newly established committee, I am in full support of wiping the board clean and starting anew. Downside could be people lose heart (unlikely) or get annoyed that their efforts were in vain (very likely). Positives include: Next person to test is defo going on the board! People (most) will look forward to testing as they get to have a crack at it. We get at least 3 more weeks before Johnny smashes a few of them!!

As a member of the newly established committee, I am in full support of wiping the board clean and starting anew.That sounds like we have a quorum? The board will be wiped. There are guys testing this weekend...the best of which will be the first on the board laying down the markers.

Downside could be people lose heart (unlikely) or get annoyed that their efforts were in vain (very likely).I can live with that.

Positives include: Next person to test is defo going on the board! People (most) will look forward to testing as they get to have a crack at it. We get at least 3 more weeks before Johnny smashes a few of them!!I'm convinced. I will tidy up the rules and format for testing in conjunction with the 'facility committee' and then post them so there is absolute clarity from here on in as to what the tests are and how they are to be performed.

Buy blast straps and seure them on something high or screw/nail them into the ceiling. I would suggest that you ensure it's gonna be able t bear the weight (I am in no way, shape or form taking responsibility for the ceiling composition material that you decide is sturdy enough to hold athletes).

An alternative is to buy a set of universal strength apparatus which'll do the same job. They're a bit more versatile maybe and are good for climbing pull ups. You need good height for them to be worthwhile.http://www.elasticsteel.net/Universal_Strength_Apparatus_p/usa.htm

I am considering getting a set of these http://www.ringtraining.com/ to fix to the ceiling in our new training room when we get it all decked out.Get some boxes in there and I'll be able to have you guys ring push up, pull up, inverted row and dip to my hearts content.

Ok ill except wiping the board so thats the final say from the last member of the commitee! i am doing testing tomorro night then and again next wed so ill starve tomorro get records for under a 100kg and then eat loads over the weekend and be over 100kg next wed!!

Fanj,Actually you will be testing in 4 weeks when you finish your current training cycle...and that will be the end of that chapter...train hard...get a good month under your belt and I'll be only to happy to see you set all the records for the other lads to chase.

Screw in a permanent fixing in the ceiling and have a carabina attached so they can be attached and removed as needs be...height is an issue but that can be worked around...I've seen it work perfectly fine in identical conditions as we'll have.

Why 4 weeks my records shud count they are good and you cant just have a blank board for a while or who ever tests this weekend their records all over it!! like barry is testin next week when he starts back so that mean he may have some records!! that will just make you look bad! i was also thinking of a 3rd group of 90kg less cause a good few lads at that weight!

Why 4 weeks my records shud count they are good and you cant just have a blank board for a while or who ever tests this weekend their records all over it!! like barry is testin next week when he starts back so that mean he may have some records!! that will just make you look bad! I can live with it.

i was also thinking of a 3rd group of 90kg less cause a good few lads at that weight!No.

Also like the rings idea!When have I ever had a bad idea? I mean seriously.

Your last bad idea setting up this blog as it is taking over my life as i said b4 its the new bebo! i wont be up tonite hav a golf compition and then the soccer is on and i will be up tomorro for my session and we can make the videos then and discuss more committee stuff!!

Ive done inverted rows by using a broomstick over the backs of 2 chairs with a 3rd chair for my feet (use your imagination a bit to see how i had it setup) as long as you grip close to where the broomstick is anchored on teh chair it will easily take most peoples weight